Tag: Keto

4 Weeks to Comrades

Planned mileage for week will hit 140 miles, this is my biggest ever mileage total and will include the following key sessions for week 4 in the alps.

Tuesday – Kenyan Hill Tempo Session – Heading to Aime for the second Kenyan hill session this time 6 x ascents to include 6+ miles of climbing with each hill having an ascent of 1.02 miles with a decent of 0.77 miles on a 6% gradient that allows faster running, session will include a 4k warm up and 4k cool down on the Bourg cycle path. Full session approx. 16 miles.

Nutrition – Week 14 Summary

Diet increased carbohydrates to fuel training plan, approx. 200g carbs on lighter days to 350-400g on higher days, with the increase to cover session. Normal low carb diet and meal model with sweet potatoes in main meals and porridge oats with peanut butter as a breakfast on main session days. Also added thins with peanut butter and banana as an extra snack as required.

Fitness & Freshness – Week 14 Summary

See week 12 summary for information on new section ‘Fitness & Freshness’

Below table shows end of day Fitness and Freshness scores following activities.

5 Weeks to Comrades

Highest mileage week recorded since I started running in June 2007. Key sessions for week 2 in the alps

Tuesday – Kenyan Hill Tempo Session – Heading to Aime for a session to include 8km of climbing, each hill had an ascent of 1.02 miles with a decent of 0.77 miles on a 6% gradient that allows faster running with a 4k warm up and down on the Bourg cycle path. Full session approx. 14 mile.

A post shared by Anthony Clark (@fuelled.run) on May 12, 2019 at 3:41am PDT

Nutrition – Week 13 Summary

Diet increased carbohydrates to fuel training plan, approx. 200g carbs on normal days with increase to cover session days using normal low carb diet and meal model. Meals tracking restricted for planning but still recording on main diet to track.

Fitness & Freshness – Week 13 Summary

See week 12 summary for information on new section ‘Fitness & Freshness’

Below table shows end of day Fitness and Freshness scores following activities.

6 Weeks to Comrades

Week 12 was a planned cut back week prior to travelling to Sainte Foy Tarantaise our base for a 3 week training camp with fellow Nedbank team mates Steve Way and Gerda Steyn. Our base in St Foy is at 1600m with 3 main training areas, the ski station of St Foy (1600m), Tignes Lac (2100m) and Bourg Sainte Maurice (800m). St Foy offers many routes of either mountain roads or trails that will be used for short hill efforts, easy \ recovery day runs. Tignes Lac gives the option of flat altitude running around the lake at the main resort. The third location is dropping down to Bourg Sainte Maurice where the the rolling cycle path provides an ideal location for long runs, plus the option of a trail 1k loop and 400m purpose laid running track around the rugby pitch.

Arriving Friday 03/05, the first few days will be to acclimatise to the altitude with some easy running.

Nutrition – Week 12 Summary

Following London I allowed myself a couple of binge days to recharge and refuel, Tuesday – Thursday I resumed my standard diet with a carb intake of approximately 100-200g carbs per day.

Friday with travelling I did not record my intake fully but stuck to low carb choices before resuming tracking on Saturday and Sunday. For the camp I will stick to 100-200g carbs per day, for main days with increases for big training days and longer runs.

Fitness & Freshness

New section to the blog – So for my trip to France I wanted to look at performance changes and on discussion with Steve I have enabled the Strava the Analysis Summit Pack. Plus it was on special so only £18 for 12 months.

The main feature I will be using is the Fitness and Freshness analysis, for this I have reviewed and reset my HR setting on Strava as i’d never used this feature before. Unfortunately they were incorrectly set with a max HR or 190 not 180. This has now been updated on 3rd May so might effect the initial readings. The Fitness and Freshness analysis considers your heart rate based Relative Effort Training Load to track your levels of fitness, fatigue and form over time.

Below table shows end of day Fitness and Freshness scores following activities.

Fitness & Freshness Summary:

DATE

Fitness

Change last 7 days

Fatigue

Form

04/05

52

-1

52

-2

05/05

55

+3

71

-16

Weight Target 66-67kg Training – 65kg Race Weight

Final pre trip weight in 67.8kg, no scales in France this was planned as wanted to concentrate on fuelling by feel and recovery for the sessions and efforts. Will be interesting to see how weight settles over the 3 weeks away.

7 Weeks to Comrades

After 2 x 100+ mileage weeks we hit another mini cut back \ taper week before London Marathon weekend. The focus to replicate Manchester build up and nutrition loading for the race effort. The plan was to hit 5:30 – 5:35 pace for half way and then either switch to Comrades HR effort or push on for another PB attempt. Again running with comrades training partner Steve (Way) we hit 10 miles at about 56 mins and the half way point on schedule at 73 mins, after a very quick discussion we decided f*#k this and switched to Comrades effort (140 HR \ 6-6:15 m/m pace). Defiantly the correct decision as the second half felt very easy, even stopping 3/4 times to say hi to mates and a family kiss and cuddle stop, resulting in a 02:34:32 finish, legs feeling good Monday morning for 6 mile recovery jog and ready to hit my first official easy cut back week before a 3 week trip to the St Foy, in the French Alps on Friday 03rd.

Nutrition – Week 11 Summary

Zero carbohydrate diet for 3 days Monday 4g, Tuesday 14g and Wednesday 4g carbs. (Bloody meatballs on Wednesday 10g carbs, note to self ready the label better). Then loading for Thursday to Saturday with a plan to try and hit 680g carbs on Saturday as a test following 500g pre Manchester. I have decided that the increase was not beneficial and on the Saturday and Sunday didn’t feel as good as the lower load for Manchester, this was a good exercise for planning for Comrades.

Race day Nutrition

Plan was following the same strategy, however once I switched to Comrades effort I also stopped fuelling for the run, so after the 10 mile gel I took no further nutrition, also I didn’t take on any water during the run.

8 Weeks to Comrades

Up to 113 miles for week 10 including back to back 20 miles runs for the weekend, with the Saturday run incorporation the East Cliff Quarter Marathon. (See training summary below)

Now for another mini taper week to replicate Manchester build-up, maxing at 70 miles including London Marathon.

Easter treat ordered 2 x pairs of Nike Zoom Fly Flyknit. Loving the Flyknit and using the Zoom Fly for training miles and 4%’s for racing. This is my 4th pair of the Flyknit ultra-lightweight upper. Even with the increased weight compared to my old New Balance 1400’s they are great for 100+ mile training weeks and the leg fatigue is defiantly reduced. See end of blog post for kit summary.

Nutrition – Week 10 Summary

Increased calories and carbohydrates for week 10, calories to stabilise weight during 100+ mile training weeks, carbohydrates increased during the week with sessions Wednesday, Saturday and Sunday. Saturdays run was pre-fuelled with carb based breakfast (see below)